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Peas vs. Yam — In-Depth Nutrition Comparison

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What are the differences between peas and yam?

  • Peas are higher in vitamin B5, vitamin K, vitamin B1, vitamin A, iron, folate, phosphorus, vitamin B2, and vitamin B3, yet yam is higher in potassium.
  • Peas' daily need coverage for vitamin B5 is 3054% more.
  • Peas have 11 times more vitamin K than yam. While peas have 25.9µg of vitamin K, yam has only 2.3µg.

We used Peas, green, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this article.

Infographic

Peas vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peas
Peas
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +92.9%
Contains more IronIron +196.2%
Contains more CopperCopper +13.8%
Contains more ZincZinc +495%
Contains more PhosphorusPhosphorus +138.8%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +41.5%
Contains more SeleniumSelenium +171.4%
Contains more PotassiumPotassium +147.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peas
Peas
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Yam
Yam
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +17.4%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin B1Vitamin B1 +172.6%
Contains more Vitamin B2Vitamin B2 +432.1%
Contains more Vitamin B3Vitamin B3 +266.1%
Contains more Vitamin B5Vitamin B5 +49096.1%
Contains more Vitamin KVitamin K +1026.1%
Contains more FolateFolate +293.8%
Contains more Vitamin EVitamin E +142.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.228mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peas Yam DV% diff.
Vitamin B5 153mg 0.311mg 3054%
Vitamin K 25.9µg 2.3µg 20%
Vitamin B1 0.259mg 0.095mg 14%
Iron 1.54mg 0.52mg 13%
Potassium 271mg 670mg 12%
Folate 63µg 16µg 12%
Phosphorus 117mg 49mg 10%
Zinc 1.19mg 0.2mg 9%
Vitamin B2 0.149mg 0.028mg 9%
Vitamin B3 2.021mg 0.552mg 9%
Protein 5.36g 1.49g 8%
Manganese 0.525mg 0.371mg 7%
Fiber 5.5g 3.9g 6%
Magnesium 39mg 18mg 5%
Carbs 15.63g 27.48g 4%
Vitamin A 40µg 6µg 4%
Calories 84kcal 116kcal 2%
Vitamin C 14.2mg 12.1mg 2%
Copper 0.173mg 0.152mg 2%
Selenium 1.9µg 0.7µg 2%
Choline 29.7mg 16.2mg 2%
Calcium 27mg 14mg 1%
Vitamin E 0.14mg 0.34mg 1%
Vitamin B6 0.216mg 0.228mg 1%
Fructose 0.41g 1%
Protein per 100 calories 6.4g 1.3g N/A
Calories per 10 g protein 157kcal 779kcal N/A
Weight per 100 calories 119g 86g N/A
Fats 0.22g 0.14g 0%
Net carbs 10.13g 23.58g N/A
Sugar 5.93g 0.49g N/A
Sodium 3mg 8mg 0%
Saturated fat 0.039g 0.029g 0%
Monounsaturated fat 0.019g 0.005g 0%
Polyunsaturated fat 0.102g 0.06g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.201mg 0.052mg 0%
Isoleucine 0.193mg 0.05mg 0%
Leucine 0.32mg 0.094mg 0%
Lysine 0.314mg 0.058mg 0%
Methionine 0.081mg 0.02mg 0%
Phenylalanine 0.198mg 0.069mg 0%
Valine 0.232mg 0.06mg 0%
Histidine 0.105mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
Peas
4
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +259.7%
Contains more FatsFats +57.1%
Contains more OtherOther +21.1%
Contains more CarbsCarbs +75.8%
~equal in Water ~70.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +280%
Contains more Poly. FatPolyunsaturated fat +70%
Contains less Sat. FatSaturated fat -25.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.